Ph48 2008 training log: Not even cockroaches or twinkies will survive the blast!

Powerhouse 48

Powerhouse 48

New member
I log my training over at MMI, but since i lurk around here so much i figured i'd log it here as well, and since im a USP labs super fan it makes sense.

Ive been training hard on a Shieko type program the last 6 weeks, and eating everything in sight. Im hovering around 264lbs, but have gotten a lil' fluffier than normal.
Next week i will begin phase 1 of my 3 phase routine, first time ive ever used it, it's been successfull for others, so time to take my own medicine.
Tommorow i plan on wrapping up and doing the 600lb squat rep vid, so im carbin up today.
Ive been OFF for a while now, and plan on staying off for a while.
Supplements used for this log will be.
Anabolic Pump-3x a day, before three core meals.
P-slin-on workout days only, 1 hour preworkout with Carboforce.
Creakic-3xbefreore workouts, 3xafter
Syntrax matrix protein-2x a day
Universal-Iso Mass Ultra gainer-first thing in the morning
Nexcare Aminovol-morning and before bed
Will rotate Creakic with Size-On every 3 weeks
 
-Sunday
Incline bench
225x10
275x5
315x5
365x3x5

wide angle dumbell presses
110x12x5

blast strap pushups
5x12

overhead tricep extensions
145x12x5

-Tuesday
Ok, so last night went well, but not as well as planned. Had no one to spot, or video, so i tried to set the camera on a window seal, all i got was the top of my head going up and down....

Parrallel box squats-raw
405x10
515x5
585x2x2
605x13---got to this number easily, but started to lose balance, was a dumbass wearing nike shox to squat in so i racked it. I do think i can hit 16-18 reps in the next 2 weeks, and it'll be a good vid.

Leg curls
110x20
leg ext.
200x20

was pissed that my plans were shot, but i learned a good shoe lesson from it. gonna try to vid heavy cleans tommorow.
 
I worked out with my football players today, which i rarely do, but it is the peak week of this phase and i wanted to motivate them, i forgot how fast paced this stuff is and had to fight off looking half dead

close grip bench
8 sets of 5 @275lbs 30 seconds rest between
reverse grip bent rows
4x12 @ 225 10 secs rest
seated front military
4x12 @ 155 10 secs rest
BB shrug
4x12 @ 405 10 secs rest
BBcurl ss/w hammer curl
3x12 each 30 secs rest

was so tired and so pumped from the p-slin that i walked like the tin man afterwards, we had Metallica cranking and my guys worked liked machines, it was a good day
 
Powerhouse 48 said:
hopefully next week
Click to expand...


Excellent!Hey I got a quick question for you.What is the best routine for size.I have been workingout since January 2005.
I have used both the begining and intermediate version of
Bill Starr's5x5 Routine,20rep Squat Routines,and HST.I was going to start GVT on Monday.I was also lookng into Escalating Density Training(EDT).
 
lookin forward to this log bro!!!

if anyone wants to see some pimp sh1t, go to mmi and see ph48 deadlift a ton 20 times :jaw: .

subbed :clap2: .
 
Ok so i started the 1st phase of the 3 phase routine i postted today. went well, bench was week from kicking the **** outta my tris on thursday, but solid day none the less.


Shrugs
405x10
455x10
495x10
545x10

bench
245x10
275x8
315x5
335x5
345x5

hang cleans
225x6
275x6
315x6 [nomedia="http://www.youtube.com/watch?v=CA1O89_MZQk"]YouTube - Broadcast Yourself.[/nomedia]

close grip bench
225x12x4

silde laterals w/ 52lb chains
4x10

widow maker blast strap pushups
bwx32
 
gotta bump the p-slin too, my endurance has been great, not to mention the pumps make me look like ive been blasted with gamma rays and am about to turn green!
 
2/4

squats
405x10
455x8
545x5x2
625x3x2

bent rows
225x8
275x8
315x8x2

RDL's
315x10x3
405x6x2

narrow stance power squat to toes
275x10x3

bb curl
105x10x4

damn, i was gassed after i got home and layed down, but was still rollin' strong on every last set in the gym, supplement regime is kicking ass!
 
yep, im shortening the rest periods b/c my main concern is strength and body composition though. it is a truly phenomenal routine!
 
Powerhouse 48 said:
yep, im shortening the rest periods b/c my main concern is strength and body composition though. it is a truly phenomenal routine!
Click to expand...

After reading over the info on it.It looks to be more effective
then GVT.Also it is a 3 phase 12 week program,Right?Each phase is 4 weeks long.I just started GVT yesterday.I think I'll finish the GVT this week and I am going to start the 3 Phase Routine Monday.Hey Thanks again Powerhouse.
 
2/6
Seated barbell pin press from eye level
225x10
275x10
315x10
335x10
close grip incline press
225x8
245x8x2
255x8
front raises
45lb dumbells
4x8
standing stationary hammer press/ iso lateral
110 per arm
4x8 per arm
rear lateral
25x20
lowincline dumbell press
60x30
tricep ext
130x30

had to throw in somemore at the end b/c i couldnt get tired, haha, thanks p-slin!
 
2/8
Sumo deads
405x8
455x8
525x8
600x7-f'n missed the last one when my left hammie tightened up half way up!

reverse grip BB rows
225x8x2
245x8x2

dbcurl
45x8x4 slow tempo

lying leg curl
100x20x2
 
Powerhouse 48 said:
2/8
Sumo deads
405x8
455x8
525x8
600x7-f'n missed the last one when my left hammie tightened up half way up!

reverse grip BB rows
225x8x2
245x8x2

dbcurl
45x8x4 slow tempo

lying leg curl
100x20x2
Click to expand...

i hate it when that happens, its freakin painful, i saw the title of your thread, i just saw that episode of family guy a couple days ago. lol
 
2/10
Bench
245x10
275x10
300x8
325x8
dumbell hangcleans (i wouldnt wish these on someone i hated!)
110x6x3 [ame="http://www.youtube.com/watch?v=5gOzKoR7OvM"]YouTube - 110lb Dumbell Cleans[/ame]
side laterals
45x8x4
close grip jm press
275x8x3
blast strap pushups
bwx25
arnolds
40x20
tricep pushdowns
200x22

good day overall
 
2/12
squat
405x10
455x8
510x6
525x5
535x5
545x5
Bent rows 325x8x3
plate loaded leg curls 123x12x3
wide grip lat pulldowns 250x10x3

not the day i needed or intended but got something done none the less
 
2/13
Overhead pin press from forehead
225x10
275x10
315x10
325x10
rear laterals
30x12x3
close grip bench
255x10x3
high angle dumbell incline
80x20x3
tri ext drop set 200x10 down to 20x10 in increments of 20lbs at a time

good strong day, P-slin is UNREAL for stamina throughout, i cant make myself tired!
 
Powerhouse 48 said:
2/13
Overhead pin press from forehead
225x10
275x10
315x10
325x10
rear laterals
30x12x3
close grip bench
255x10x3
high angle dumbell incline
80x20x3
tri ext drop set 200x10 down to 20x10 in increments of 20lbs at a time

good strong day, P-slin is UNREAL for stamina throughout, i cant make myself tired!
Click to expand...

i'm gonna try p-slin after my current experiment. i really like ap, but it seems the effects wear-off after a couple of weeks. as usual, strong #s bro :clap2: .

quick question about your squat routine... how often do you squat around 90% of your 1rm?

thanks
 
TR, generally the only time i do 90% squat type #'s is in the fall/early winter sessions, or starting 6-8 weeks out if im gonna lift in a meet.

Im noticing the AP weaaring off a lil too here lately, i may go 4 on 2 off with it from now on.
 
2/17
went off beat today and extremely high volume
bench
225x10
275x10
315x8
345x3x5
365x1x5(30 seconds between all 3's and 1's)

wide fly
40x20x2
incline db press
100x12x5
cable crossovers
50x10x5
dips bwx10x10 (30 secs rest)
rope pressdowns
200lbs 10x10
db shrugs
100x100

played around and used p-slin with size on preworkout, and it was like a d-bol and cocain cocktail, i had to make myself leave the gym!
 
2/19
lower body
Squats (belt only)
405x10
455x8
525x5x3
605x2x3
635x1x3
straight leg deads off 20 inch box(for a stretch)
135x10x3 2/2 tempo
leg curls
120x12x4
leg ext
200x12x4
__________________
 
2/22
Seated shoulder press with pins at nose
225x10
275x8
315x6
335x6
345x4x2
355x2x2
side laterals
40x10x4
rearlaterals
25x10x4
close grip bench
285x5x5
tri ext
220x25
never took more than 1 minute between anything, lifted as fast as i could load teh shoulder press, good day i think
 
2/24
deads
405x10
500x10
555x5
585x5x2
605x5x2
wide grip chins
bwx8x5
two arm dumbell rows
80's x12x3
reverse grip bent rows
225x20
 
Those are some damn impressive workouts. Keep up the good work man.
 
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